5 Simple Poses To Try If You’re Starting Your Yoga Journey

Saturday June 21 marks this year’s International Day of Yoga, a day which raises awareness of the many benefits of practising yoga.

“Yoga” comes from the Sanskrit word “yuj” and was originally practiced in India to connect the mind and the body together.

Yoga provides a range of physical and mental benefits for the body including: supporting balance, managing stress, supporting strength training, improving your cardiovascular health, reducing anxiety and improving sleep.

Ahead of Saturday, here are 5 beginner yoga poses for you to try at home!

Child’s pose

1. Slowly get onto your hands and knees onto a mat, making sure they’re hip and shoulder width apart.
2. Sit back onto your heels- or however far is comfortable for you to go back.
3. Take a deep inhale, and as you exhale, fold your torso forward so your forehead is touching the mat.
4. Stretch out your arms in front of you with your palms facing down.
5. Relax into the pose, focusing on deep inhalations and exhalations.

@karina_fit_ How to do: CHILD’S POSE (BALASANA) 1. Fingers point forward 2. Press hands on the ground 3. Forehead on the ground 4. Relaxed jaw and breathe 5. Belly rests between thighs 6. Knees as wide as mat 7. Big toes touch #yoga #yogapose #yogatutorials #yogatutorial #yogaforbeginners #pilates #yogaworkout #yogalover ♬ Ghibli-style nostalgic waltz – MaSssuguMusic

Cat-cow

1. Start in a table top position- hands and knees firmly on the mat, ensuring your wrists are in line with your shoulders and your knees are in line with your hips.
2. Take a deep breath in and as you do so, lift up your chest and tailbone toward the ceiling.
3. Lower your stomach toward the floor, making sure to also lift your gaze slightly to the ceiling.
4. As you exhale, slowly round your spine, tucking in your chin to your chest and your pelvis to your spine.
5. Relax into these positions and repeat for as long as you like.

@rebecca_sk The Cat-Cow Stretch (Chakravakasana) involves moving the spine from a rounded position to an arched one. Each movement is done in conjunction with either an inhalation or exhalation of the breath. #yoga #mobility #flexibility #catandcow #yogapose #catandcowpose #back #stretch #stretching ♬ Spring – Andrea Vanzo

Downward dog 

1. Slowly get down onto your hands and knees onto a mat, making sure your arms are slightly wider than shoulder width apart.
2. Once you feel comfortable in your position, gradually push your heels off the floor, lift your knees and straighten out your legs so you’re in a plank position.
3. Tilt your hips up towards the ceiling, making sure your back is straight (make sure there is still a slight bend in the knees).
4. Slowly stretch your chest towards your knees and leave your head between your arms.
5. Take a few deep breaths in this position and relax.

@knowyogawithjess how to do adho mukha svanasana aka downward facing dog #downwardfacingdog #adhomukhasvanasana #yogatips #yogaforbeginners #yogatutorial #yogateacher ♬ original sound – know yoga with Jess

Cobra 

1. Slowly lie face-down onto a mat.
2. When you take your next deep breath in, firmly press your hands into the mat just beside your ribcage.
3. Push your chest off the ground and squeeze your shoulder blades together, making sure your elbows are slightly bent.
4. Keep your gaze forward and take a few deep breaths in this position.

@knowyogawithjess How to do bhujangasana aka cobra pose 🐍 Things to note: ▪️Place your hands by your ribcage so when you press up your hands will be stacked under your shoulders ▪️press out of your shoulders and draw your shoulder blades together to open your chest ▪️if its a bit pinchy on your lower back, take your feet wider, this will allow more space to lift #cobrapose #yogaforbeginners #yogatutorial #yogatips #howtodoyoga #yogablocks #yogaexercise ♬ original sound – know yoga with Jess

Warrior 1 pose

1. Begin the position standing up with your arms by your side and feet hip width apart.
2. Step your right foot back around 3-4 steps and turn it to a 45 degree angle.
3. Make sure your left foot is still in the starting position and facing forward.
4. Ensure your hips are facing forward.
5. Bend your left knee so it’s in line with your ankle.
6. Lift your arms above your head, with your palms facing inward towards each other.
7. Keep your gaze forward, breathe into the pose and repeat on the other side.

@knowyogawithjess Welcome to YPOTW: how to do Virabhadrasana 1 aka Warrior 1 I hope you found this helpful ☀️💚 #yogapose ♬ original sound – know yoga with Jess

Words by Nikita Hall